Don’t ask. Please.

 

 

MONDAY

 

Core Conditioning (Woburn)

 

Core : 8 Rounds (both movements)
30s on, 10s off,
Forearm Plank Hold (weighted)
Stranding Weighted Oblique Crunches

 

Conditioning : 4 Rounds
Row/Run 500m/400m
12 Hang Power Clean 115/75 (whatever can be done unbroken)

 

CrossFit

Strength : Push Press

Find a 1 rep max in as many attempts as desired

 

– This is Test #4 for the Lifestyle Challenge

 

WOD : 8m AMRAP
15 Pull-ups
5 STOH 155/105
1 Hang Snatch (Any)
1 Snatch Deadlift

 

S: 10 Pull-ups (scaled) or Jumping Pull-ups, 95/65

L1: Scaled Pull-ups, 135/95

 

Rx+ : 175/125

 

 

The Program

 

1. Strength and WOD Rx+

 

2a: 4×5 Bench Press, rest :60
2b: 4xME Hang Clean, 185/135, no stop at any point, rest :60

 

3: 5m AMRAP
Muscle Ups (Ring)
@ Canal Park perform 5m AMRAP of 10 KB Swings 70/53, ME UB Bar MU with no pause

 

4. 30 Strict HSPU